Strength training isn’t just about aesthetics - whether you’re new to running and want to get it right from the beginning, a sprinter gunning for a faster 40-yard dash or an endurance runner tackling ultra-marathons, lifting weights can significantly improve your running performance.
Incorporating strength exercises into your running routine improves power, efficiency, running economy, bio-mechanics and resilience - helping you run faster, for longer (and with less risk of injury).
Why Strength Training Matters For Runners
One key focus for runners? Unilateral exercises. Running is a single-leg activity, meaning imbalances between your left and right side can lead to poor running form, mechanics and even injury over time. It’s natural to have one side stronger than the other, but strengthening each side independently will help correct these imbalances and improve stability and control with every stride.
Beyond that, strong glutes, hamstrings and core muscles are essential for maintaining good running posture and form and this can be achieved through big, multi-muscle compound movements. And for running power and propulsion? Explosive plyometric exercises will give you that juice.
"But what if I’m happy with my current pace?" . We get it, it's not all about adding speed, nor are we here to turn you into the next Mr. (or Ms.) Olympia. Loading our muscles through a full range of motion will help build strength, muscular endurance and mobility while significantly reducing the chance of injury - and if there's one thing worse than hitting your max heart rate, it’s getting injured…
The stronger your foundation, the smoother and more efficient your running stride will be. Discover the best strength exercises for runners, as well as how to create a training program that combines lifting and running so that you can reduce running fatigue (posture, stride, speed), the strain on your joints and improve your overall running performance.
Why Runners Need To Lift Weights
Improved Running Economy and Efficiency
Strength training improves running economy and efficiency. What does this mean for the average Joe? Well, studies have shown that strengthening the muscles used in running enables you to generate more force with each stride while expending less energy. The more efficient you can run, the easier it is to maintain faster paces for longer distances before fatigue sets in. So if you’re training for a marathon, strength training should be a priority (especially if you’re looking to hit a PB) so you can run stronger, faster and more confidently.
Injury Prevention and Resilience
Achilles, knee, and ankle injuries, (to name a few) are common injuries caused by overuse from long-distance running and the pressure placed on the joints, which leads us to the importance of strength training for running. A systematic review into the effectiveness of strength training to prevent sports injuries found that strength training reduced sports injuries to less than 1/3, and overuse injuries could be almost halved.[1]
A second study identified the correlation between previous injuries as an increased risk factor in relation to future injury potential [2], and therefore extra consideration should be taken to increase strength around previous injury sites to reduce the chance of further injury when running. Strength training not only improves performance but also contributes to a prolonged running career through a decreased injury risk.
Enhanced Power and Speed
There’s a lot of bodyweight power required for running, so strengthening the leg muscles in particular will improve how powerfully you can spring and propel yourself forward. Plyometric exercises like box jumps, skater jumps and jumping split squats are beneficial for improving muscle power and ground reaction force (your ability to apply force to the ground), and should be implemented in speed and agility training. The more force you can produce through the ground in less time, the further you can propel yourself forward each stride, which leads to faster running times and less energy expenditure per stride [3].
Improved Form and Posture
When you’re new running, there’s so much to think about that your form is often the first thing to slip. Even experienced runners can find their posture deteriorates when fatigue sets in during long runs or races. Strengthening your back, core and glute muscles will significantly improve your ability to maintain a strong and upright posture and reduce any imbalances that affect your running technique. This means your running form is as strong at mile 1 as it is at mile 26[4].
Increased Bone Density
Strength training is extremely important for increasing your bone density as you age, and although running is a weight-bearing exercise which slows bone loss, for some populations, such as older adults, or women (who tend to be more prone to developing osteoarthritis) it’s recommended to increase your output of resistance training to strengthen your bones, particularly if you are running often [5].
17 Essential Strength Exercises For Runners
Want to run stronger, faster, and with fewer injuries? Strength training is the secret weapon. By building power, stability, and endurance, these exercises help you move more efficiently and stay injury-free. Whether you're chasing a new PR or just want to feel better on your runs, adding these moves to your routine will make a difference. Let’s get stronger, one rep at a time!
Lower Body Exercises For Runners
Lower body workouts are crucial for runners who want to build power in their legs, endurance and stability. The following exercises focus on unilateral movements, compound lifts and plyometrics to ensure well-rounded development that covers all bases, improving running-efficiency, strength, explosiveness, all while reducing injury risk. Strong legs = strong running.
1. Box Squat
How To Do It:
Set up a barbell with a lightweight and place it on your shoulders (back squat position).
Stand with feet shoulder-width apart.
Engage your core and lower yourself onto a box or bench, keeping your chest up until your glutes lightly touch the box.
Drive through your heels to return to a standing position.
Repeat 10 reps for 3 sets.
Muscles Targeted: Quads, hamstrings, glutes, core
Benefits for Runners: Box squats develop leg strength by improving glute and quad activation, and squat form which helps to enhance propulsion during each stride, leading to better running economy and reduced knee strain. One systematic review highlighted that strength training with exercises like squats improves running economy in mid to long-distance runners [6].
2. Weighted Reverse Lunge
How To Do It:
Stand with feet hip-width apart, holding dumbbells at your sides.
Step right foot back into a lunge, lowering until both knees form 90-degree angles.
Keep your core engaged and your chest upright.
Push through the front foot to return to standing and repeat on the left leg.
Repeat 8 reps per leg, 3 sets.
Muscles Targeted: Quads, hamstrings, glutes
Benefits for Runners: Reverse lunges emphasize single-leg strength, a critical factor in running mechanics. This exercise improves stability, enhances hip mobility, and strengthens the posterior chain, reducing the risk of imbalances that can lead to injuries like IT band syndrome.
3. Single-Leg Romanian Deadlift
How To Do It:
Stand with feet hip-width apart, holding a dumbbell in your left hand.*
Shift your weight onto your right leg and hinge at the hips leaning slightly forward while extending the left leg off the ground behind you.
Lower the dumbbell down until your torso is parallel to the floor.
Engage your glutes to return to standing.
Repeat 8 reps per leg, 3 sets.
Muscles Targeted: Quads, hamstrings, glutes
Benefits for Runners: RDL’s strengthens the posterior chain (muscles on the back of the body) which are crucial for driving yourself forward during running contributing to better-running economy and performance [6]. Holding the dumbbell on the opposite side of the standing leg also challenges core engagement, leading to improved trunk control during strides.
*Which side should I hold my weight for a single-leg deadlift? The dumbbell can be held with either hand, but for balance we recommend holding the opposite side of the stationary leg (contralaterally). Think: the hand you hold the dumbbell = the same side as your leg that is extending back. For progression, you can perform this exercise holding a weight in both hands.
4. Single Leg Glute Bridge
How to Do it:
Lie on your back with your knees bent and feet planted on the floor.
Lift the right foot into a tabletop position.
Press through the left foot that is flat on the floor
Lift your hips off the ground and squeeze your glutes as you lift.
Lower with control, keeping the raised leg up and repeat.
Perform 10 reps per leg, 3 sets.
Muscles Targeted: Quads, hamstrings, glutes
Benefits: Glute bridges strengthens the glutes and hamstrings, key muscles for hip extension during running [7]. By isolating one leg at a time this exericse also highlights and corrects muscle imbalances that could lead to compensatory movement patterns and inefficiencies in stride mechanics. It also works the core and lower back to improve stabilisation, while also helping to reduce knee pain.
5. Single Leg Step Up
How to Do it:
Stand in front of a sturdy bench or box, holding dumbbells if needed.
Step left foot onto the platform, driving through the left heel to lift yourself up.
Bring the right foot up, then step both feet down down with control.
Perform 10 reps per leg, 3 sets.
Muscles Targeted: Quads, hamstrings, glutes
Benefits: Single leg step-ups mimic the running motion of striding, enhancing functional strength and improving knee strength and stability. They target the key muscles like hamstring, glutes and quads, improving knee stability and reducing the risk of injury. This movement pattern enhances the mechanic of pushing off the ground, which is essential for running speed.
6. Standing Calf Raise
How to do It:
Stand on a slightly raised flat surface, with feet hip-width apart and place your hands on a wall or hold onto a sturdy object for balance.
Push through the balls of your feet to raise your heels, coming up onto your toes.
Hold the position briefly at the top, then lower back down with control.
Perform 12-15 reps for 3 sets.
Progression: For an added challenge, hold a dumbbell in each hand or use a calf raise machine.
Muscles Targeted: Calves (gastrocnemius, soleus), achilles tendon
Benefits for Runners: Calf raises strengthen the calves, which are crucial for pushing off the ground with each stride. Strong calves help prevent shin splints, Achilles tendon injuries, and calf strains, which are common in runners. By improving calf endurance and strength, this exercise supports better push-off, sprinting speed, and uphill running performance [8].
Plyometric Exercises For Runners
7. Box Jumps
How To Do It:
Stand in front of a sturdy box (about mid-thigh height to start).
Bend at the hips and knees, explode upward, swinging arms for momentum.
Land softly on the box with knees slightly bent.
Step down and repeat for 8-10 reps, 3 sets.
Muscles Targeted: Quads, glutes, hamstrings, calves.
Benefits for Runners: Box jumps help improve explosive power which translates directly into better acceleration and sprinting abilities. Explosive movement train the fast-twitch muscles in your legs, which are often missed in many leg exercises like leg presses and extensions. This trains you to reduce ground contact time, running speed and stride efficiency.
8. Jumping Split Squats (with Variations)
How To Do It:
Start in a lunge position, right leg forward, left leg back.
Jump explosively, switching legs mid-air into the opposite lunge position.
Land softly and repeat.
Perform 8 reps for 3 sets.
Alternative: For a no jump option, bend the front leg into a lunge position for and return to the start for a static split squat, for 8 reps.
Muscles Targeted: Quads, glutes, hamstrings, calves.
Benefits for Runners: Jumping split squats enhance single-leg power and stability on one leg which is key for reducing ground reaction time and moving efficiently. Whether you’re trail running or sprinting, this exercise will help build lower-body power and the ability to generate force during each stride.
9. Depth Drop Jumps
How To Do It:
Stand on a platform or elevated surface no taller than knee-height, with your feet shoulder-width apart.
Step off the platform and drop to the ground, landing softly on both feet with your knees slightly bent.
Immediately jump as high as possible once (or twice) engaging your core and explosively extending through your legs.
Return to standing on the platform and repeat.
Perform 8 reps for 3 sets.
Muscles Targeted: Quads, hamstrings, core, calves.
Benefits for Runners: Death drop jumps improve explosive strength in runners. The quick transition from the eccentric (landing) to concentric (jumping) phase helps increase force production and reduces ground contact time, decreasing the amount of energy needed to run at a given speed. One study on found that this exercises helps improve overall muscle stiffness and elasticity in runners resulting in faster, more powerful running [9].
Core Exercises For Runners
A strong core is essential for runners to maintain proper posture, which will help reduce energy wastage (when runners expend more effort than necessary) and enhance overall running efficiency. The core acts as a stabilizer when running, ensuring minimal side-to-side movement and maximising forward propulsion. To combat fatigue setting in during longer distances, it’s important you work on your core to maintain your form with these key exercises.
10. Plank (plus variations)
How To Do It:
Begin kneeling on a mat in a table-top positions, lower your forearms down onto the ground and extend your legs back into a forearm plank position.
Your body should be in one straight line from your head to heels, squeezing your core tight, and back straight.
Remember to breathe deeply and evenly throughout.
Hold for 30-60 seconds, 3 sets.
Progression: Increase the duration of your planks as you get stronger. Try side planks for oblique enhancement and hip stability.
Alternative: Take a full plank on your hands rather than your forearms for an alternative version.
Muscles Targeted: Core, shoulders, forearms.
Benefits for Runners: Planks engage the deep core muscles, including the transverse abdominis which helps stabilize the pelvis to prevent excessive movement in the torso. A strong core is essential for maintaining an efficient running stride reducing the likelihood of lower back pain [10].
11. Palloff Press
How To Do It:
At the cable machine, position the cable handle at around chest height (this can also be done with a resistance band tied to a rig).
Hold the cable with both hands at the chest, interlocking the fingers.
Take a step out away from the machine, with cable in a straight line from the machine to the handle.
Press the cable straight out in front of you, keeping your core engaged, and resisting rotation.
Hold for a second, return slowly and repeat.
Perform 10 reps per side, 3 sets.
Muscles Targeted: Core, shoulders.
Benefits for Runners: The pallof press develops anti-rotational strength, targeting the obliques, which is crucial for preventing excessive torso twisting while running. This helps conserve energy and improves running efficiency by directing your energy into driving you forward than waisted lateral movement.
12. Bird Dogs
How To Do It:
Start on a mat in a tabletop position with hands under shoulders and knees under hips.
Extend one arm and the opposite leg simultaneously, squeezing your core as you move.
Hold for a second, then return to the start position with control.
Perform 10 reps per side, 3 sets.
Muscles Targeted: Core, shoulders.
Benefits for Runners: Bird dogs improve core stability, balance and coordination - key factors for maintaining proper running posture. Strengthening the deep core muscles that are hit with this exercises improves posture, and helps prevent energy loss during running. A stable core leads to more efficient running form, especially during longer runs when fatigue can compromise stability [11].
13. Deadbugs
How To Do It:
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Slowly extend one leg and the opposite arm toward the floor, keeping your lower back flat and core engaged.
Return to the start and repeat on the other side.
Perform 10 reps per side, 3 sets.
Muscles Targeted: Core, hip flexors.
Benefits for Runners: Deadbugs target your deep core muscles especially the transverse abdominis, which play a vital role in stabilising the pelvis and spine. This aids a runner as they help prevent excessive movement in the torso which can lead to fatigue.
Upper Body Exercises For Runners
While running primarily engages the lower body, upper body strength is important for runners to maintain good upright posture, efficient arm drive and overall endurance. Say bye to slouching and hello to better breathing with this essential upper body strength exercises for runners.
14. Pull Ups (with Variations)
How To Do it:
Grip a pull-up bar with palms facing away from the body, hands slightly wider than shoulder-width.
Engage your core and pull your chest up towards the bar.
Lower yourself with control and repeat.
Perform 3-5 reps, 3 sets
Alternative: If a full pull-up is too challenging, start with assisted pull-ups using a resistance band, or pull-up machine or perform lat pull-downs to build strength progressively.
Muscles Targeted: Back, biceps, shoulders, core.
Benefits for Runners: Pull ups build upper body endurance and posture control, reducing fatigue during long runs. They strengthen the lats which play a role in maintaining proper arm drive when running [12]. A strong upper back also improves spinal alignment, preventing forward lean and poor breathing control.
15. Push Ups (with Variations)
How To Do it:
Begin with your hands and knees in a tabletop position on a mat.
Push into your hands, keeping them in line with with your shoulder and lift your knees up so you are in a high plank position.
Lower yourself until your chest nearly touches the floor, keeping elbows at a 45-degree angle.
Press back up explosively.
Perform 10-15 reps, 3 sets
Alternative: Perform this exercise on your knees if a full-push up is too challenging, you’ll gradually build strength to progress.
Progression: Modify by doing incline push-ups against a bench or wall to reduce difficulty, or add a weighted vest for more resistance.
Muscles Targeted: Chest, shoulders, triceps, core.
Benefits for Runners: Push-ups develop upper-body endurance and posture, leading to improved arm drive which contributes to better running form. They also engage the core, reinforcing the body’s ability to maintain an upright posture, preventing slouching as fatigue kicks in during long-distance running.
16. Inverted Rows
How To Do It:
Set a bar on a squat rack or TRX straps at waist height.
Lie underneath and grip the bar with an overhand grip (the more upright the angle of your body is the easier the exercise will be).
Keep your legs extended, body straight and pull your chest to the bar.
Lower yourself back down with control without touching the ground.
Repeat 8-12 reps for 3 sets.
Muscles Targeted: Upper back, biceps, core.
Benefits for Runners: Inverted rows strengthen the posterior chain, improving posture and working to counteract the forward lean caused by running. Having a strong upper back also supports arm drive and breathing mechanics which is key to running stamina [13].
17. Dumbbell Shoulder Press
How To Do It:
Stand with feet shoulder-width apart holding dumbells at shoulder height and palms facing forwards.
Press the weights overhead in a straight line upwards, extending your arms without locking out, keeping your core engaged.
Lower back down to your shoulders.
Repeat for 8-10 reps, 3 sets.
Muscles Targeted: Shoulders, triceps, upper back.
Benefits for Runners: The shoulder press strengthens shoulders, triceps and upper back improving shoulder stability, arm drive and running posture. A stronger upper body also helps prevent fatigue, ensuring you can maintain a strong running form and improving your overall endurance.
How To Create An Effective Lifting And Running Program
If you love running and want to build strength at the same time, it’s important to find the balance between the two. Incorporate strength workouts 2-3 times a week, focusing on running-specific exercises and movement patterns. Prioritize form and unilateral movements, while ensuring you progressively increase intensity. Remember to always listen to your body in order to maximize performance gains without burnout.
Things to Consider
Frequency and Timing
How often should you lift if you’re running regularly? The sweet spot is usually 2-3 days per week. Ideally, schedule your strength days on the same day as easy runs or after harder sessions to allow time for proper recovery. For example, if you have an intense interval session on your running training program, lifting the same day will keep your hard efforts together, leaving the next day for true recovery (and active recovery or mobility).
Prioritize Functional Movements
Heavy bodybuilding exercises are not necessary for runners, instead, focus on functional movements and sport-specific strength training. Strength exercises for runners like squats, lunges, deadlifts, step-ups and explosive plyometric exercises will help to improve stride efficiency, running power and reduce injury risk.
Progressive Overload
You don’t get better at running by running more. Yes, frequency is a part of a running training program, but there’s a lot more to it, including varying the intensity, tempo, speed, and distance run. The same rule applies to strength training. Gradually increasing weights, reps, or intensity ensures consistent progress. If you lift the same weight every session, your muscles won’t adapt or get stronger.
Periodization for Runners
Strength training should complement your running, not compete with it. So how you lift depends on where you are in your training plan. This is where periodization comes in - adjusting your lifting focus depending on what phase you are in your running season:
Base phase: Lower weights, higher reps, focusing on endurance and plyometrics.
Build phase: Moderate weights, medium reps, incorporating movements that mimic running.
Peak phase: Heavier weights, lower reps, building maximum strength and force through compound movements.
Race phase: Maintenance mode, slow it down, light strength work to keep gains without overdoing it.
Recovery and Sleep
Strength training adds stress to your body, and the micro-tears to your muscle fibres after a workout can cause DOMS (Delayed Onset Muscle Soreness). This is a sign that your body is repairing and adapting, but it can be pretty uncomfortable. Ensure you prioritize sleep, nutrition, stretching for runners and mobility work as your running and lifting program. Listen to your body, fuel yourself correctly, and if you’re feeling extra fatigued, adjust your training accordingly.
Sample Strength Training Program For Runners
A Day (Lower Body & Plyometrics Focus)
Box Squats: 3x8-10
Single-Leg Romanian Deadlifts: 3x10
Single-leg Step-ups: 3x10 each leg
Calf Raises: 3x12-15
Box Jumps: 3x6
Core: Hanging Leg Raises: 3x12
B Day (Upper Body, Stability & Plyometrics Focus)
Pull-ups or Lat Pulldown: 3x8
Dumbbell Shoulder Press: 3x10
Bent-over Rows: 3x10
Single-leg Romanian Deadlifts: 3x8 each leg
Jumping Split Squats: 3x6 each leg
Core: Plank Variations: 3 rounds 30-60 second holds
Tips On Weight Training For Runners
Start with Bodyweight Exercises and Prioritize Form Over Weight
Get your form right first. Master compound movements like squats, lunges and push-ups bodyweight only before adding weight. Proper technique prevents injuries and builds a solid foundation for strength training.
Gradually Increase Frequency and Intensity
Start slow and build up over time. Progressive overload should be a focus but don't up your weight too drastically week by week. Alongside your running program, this could put a serious strain on your body.
Focus on Compound and Explosive Movements
Big, multi-joint exercises like lunges, squats, pull-ups, deadlifts, push-ups and plyometric exercises enhance power and strength and should be your focus over isolation exercises, especially if you’re short on time.
Listen to Your Body
Some soreness is normal, and we’ve gone through how to best recover when combining running and lifting, but don’t push through the pain, it’ll only prolong your recovery time. Skip the run or the strength session if you need to, don’t overdo it.
Invest in Basic Equipment
If you are weight training for running at home, to progressively overload, a few dumbbells, resistance bands and a plyo box can go a long way in building strength without having to head to the gym.
Track Your Progress
Keep notes on reps, weight, what side feels weaker and how you feel after each workout so you know how to adapt your strength training sessions accordingly.
Be Patient and Consistent
Building strength doesn’t happen overnight, it’s all about dedication and hard work. The benefits of strength training for running are huge, so be patient and don’t give up.
FAQ
How often should you lift weights as a runner?
When it comes to combining lifting and strength training, a good rule of thumb is a 3:1 run-to-gym ratio.
With strong data showing the positive response of strength training in running performance, injury prevention and running economy - it's time to take the weights room a little more seriously.
It's important to have a safe, conservative strategy when implementing strength training around running to ensure a gradual increase in volume, allowing the body to adapt and continue progressing both in the gym and on the road.
Aim to perform 2-3 sessions p/week consisting of 2-4 strength training exercises at 40%-70% of your 1RM, plus plyometric accessory work for an 8-12 week period - this approach proved to be a driving factor in improving the running economy of athletes. [3]
What kind of strength training is best for runners?
Functional, full-body strength training focuses on a combination of compound movements, explosive plyometrics and exercises that mimic running movements. Think squats, lunges, deadlifts, and jumping movements alongside core work for postural improvements.
How many times a week should a runner do strength training?
A runner should weight train 2-3 times a week as a rule of thumb. More than that may impact running performance, especially during peak training.
What is the 2 2 2 rule in weightlifting?
The rule is if you can perform an extra 2 reps in your last set or 2 workouts in a row, it’s time to increase the weight slightly. This is a good rule to consider when applying progressive overload to your strength training program for runners.
Do runners really need strength training?
Without a shadow of a doubt! Strength training goes hand-in-hand with mobility for a strong runner. Weight training improves running efficiency, speed, form and posture and helps reduce risk of injury all while helping with overall running performance.
How long does it take to improve knee strength?
You can start feeling improvements in 4-6 weeks with consistent training. Strengthening the muscles around the knee is key to joint stability which will help reduce knee pain when running. Take a look at our guide to knee-strengthening exercises for runners if your specific goal is to improve knee strength.
References:
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 48(11), 871–877. https://doi.org/10.1136/bjsports-2013-092538
*van der Worp, M. P., ten Haaf, D. S. M., van Cingel, R., de Wijer, A., Nijhuis-van der Sanden, M. W. G., & Staal, J. B. (2015). Injuries in runners: A systematic review on risk factors and sex differences. PLoS ONE, 10(2), e0114937.
*Lännerström, J., Nilsson, L. C., Cardinale, D. A., Björklund, G., & Larsen, F. J. (2020). Effects of plyometric training on soft and hard surfaces for improving running economy. Frontiers in Physiology, 11, 685.
*Šuc, A., Šarko, P., Pleša, J., & Kozinc, Ž. (2022). Resistance exercise for improving running economy and running biomechanics and decreasing running-related injury risk: A narrative review. Sports, 10(7), 98.
*Mosti, M. P., Carlsen, T., Aas, E., Hoff, J., Stunes, A. K., & Syversen, U. (2014). Maximal strength training improves bone mineral density and neuromuscular performance in young adult women. Journal of Strength and Conditioning Research, 28(10), 2935–2945.
*Alexander, J. L. N., Barton, C. J., & Willy, R. W. (2020). Running myth: strength training should be high repetition low load to improve running performance. British Journal of Sports Medicine, 54(18), 1072–1073.
*Gasibat, Q., Alexe, C. I., Raveica, G., Tohănean, D. I., Vasilios, K., & Alexe, D. I. (2021). Decoding hip muscle activation: A comparative electromyographic analysis of turn-out bent knee pulse and single-leg banded glute bridge exercises in healthy female subjects. International Journal of Environmental Research and Public Health, 18(19), 10315.
*Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of strength training on running economy in highly trained runners: A systematic review with meta-analysis of controlled trials. Journal of Strength and Conditioning Research, 30(8), 2361–2368.
Machado, A. F., de Castro, J. B. P., Bocalini, D. S., Figueira Junior, A. J., Nunes, R. A. M., & de Souza Vale, R. G. (2019). Effects of plyometric training on the performance of 5-km road runners. Journal of Physical Education and Sport, 19(1), 120-128. DOI:
*Hung, K.-C., Chung, H.-W., Yu, C.-C. W., Lai, H.-C., & Sun, F.-H. (2019). Effects of 8-week core training on core endurance and running economy. Journal of Sports Science and Medicine, 18(3), 557–564.
*Fredericson, M., & Moore, T. (2005). Muscular balance, core stability, and injury prevention for middle- and long-distance runners. Physical Medicine and Rehabilitation Clinics of North America, 16(3), 669–689.
*Curovic, I., Grecic, D., Rhodes, D., Alexander, J., & Harper, D. J. (2022). Potential importance of maximal upper body strength-generating qualities and upper body strength training for performance of high-intensity running and jumping actions: A scoping review. Sports, 10(5), 68.
*Essential Chiropractic. (2023). How poor posture impacts your breathing and what you can do about it.
